Dennis WODS 2.0

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  • 102925

    4 Rounds of 3 Mins of
    3 Back Squat @ 60kg
    5 30″ Box Jumps

    4 Rounds of 3 Mins of
    3 Bench Press @ 52.5kg
    5 6kg Med Ball Chest Pass

    14 Rounds of:
    30s – RPE 9 Rowing
    30s – RPE 2 Rowing

    1:58.3/500m | 25SPM | 1774M

  • 102725

    60min Run – 8.24KG | 7:18/km | 174spm |123BPM

  • 102625

    5R of 5min Amrap
    10 Deadlift @70KG
    8 Burpee Broad Jump
    6 Manmakers @15kg DBs
    4 Strict Pull up

    *3min rest between rounds

  • 102525

    Running Drills then
    3x6mins Tempo run
    5:01/km
    5:26/km
    5:33/km

  • 102325

    Bench 3×3 @ 66
    Romanian DL 3×5 73KG
    Press 3×3 42KG
    Nordic curl 3×6
    Reverse Nordic 3×6
    Tibialis Curl 3x 16 @ 8.5KG

  • 102225

    5 Mins of Row

    then:


    5R of:
    60s Wall Ball – 30% of test | 13
    60s Burpee Ball Jump – 30% of test | 13m
    60s Wall Ball – 45% of test | 19
    60s Burpee Ball Jump – 50% of test | 19m
    2min Rest

  • 102125

    3R of:
    4 Inchworm PushUps
    10 Kang Squats 20kg
    10 Forward Lunges 20kg

    Back Squat
    1×20 44kg
    3×6 52kg
    1×4 60kg

    4R:
    20 Tri Extension 25kg
    14 9kg Wall ball
    90s rest

    3R:
    12 Barbell bent over row @35kg
    6 strict pull up

  • 102025

    3R of:

    5min Row
    5min Ski
    5min Bike

    Easy pace

  • 101825

    Every 7 Min for 56Mins Alt. btw A & B

    A. 30 Cal Row
    15 Burpee
    15 Wall Ball

    B. 30 Cal Ski
    10 Burpee Broad Jump
    20m Walking Lunges 20kg

    *Go hard then rest

  • 101725

    5 Mins of Row

    then:


    5R of:
    60s Wall Ball – 30% of test | 13
    60s Burpee Ball Jump – 30% of test | 13m
    60s Wall Ball – 45% of test | 19
    60s Burpee Ball Jump – 50% of test | 19m (last one 18m)
    2min Rest